How to Use Weightlifting Straps for Olympic Weightlifting

Weightlifting straps stop your grip from limiting pulls, and high-volume training. Used properly, they help you train the intended exercise. Used for everything, they simply hide a weak grip.

What do weightlifting straps actually do?

Straps connect your hands more securely to the bar, allowing your back and legs to remain the focus of the exercise. They do technically strengthen your grip but it does not need to be worn every time you touch a barbell.

When should weightlifters use straps?

Straps are useful when grip fatigue would reduce the quality of all of your pulls. They can also be used selectively for high-rep snatch variations, but plenty of snatch training should still be completed without them.

Snatch pulls, clean pulls, RDLs and high-volume pulling

Straps make the most sense for:

• snatch pulls and clean pulls

• snatch or clean deadlifts

• RDLs and stiff-legged deadlifts

• high-volume pulling sessions

• multi-rep snatch variations

On these exercises, the goal is pulling strength, speed or position. Warm-ups and some working sets can still be completed without straps to maintain grip strength.

How to put weightlifting straps on correctly

For a standard open-loop Olympic weightlifting strap:

1. Feed the loose end through the small loop.

2. Put your hand through so the tail runs across the palm towards the thumb.

3. Place your hand on the bar and feed the tail underneath it.

4. Wrap the strap around the bar in the opposite direction to your fingers.

5. Roll the bar slightly towards you to remove the slack, then close your hand.

The strap should tighten when you grip the bar. If it unwinds, it is wrapped in the wrong direction. One clean wrap is normally enough; several wraps make the bar slower to release.

Olympic straps vs lasso straps vs figure-eight straps

Olympic straps use a short sewn loop and release relatively quickly if the bar is dropped. They are the best general option for weightlifters.

Lasso straps use a longer adjustable wrist loop. They are common for gym pulling exercises but take slightly longer to set up and release.

Figure-eight straps loop around both the wrist and bar. They suit heavy deadlifts and pulls, but their locked-in construction makes them a poor choice for Olympic lifts.

Cotton or nylon vs leather straps

Cotton is generally softer from the beginning. Nylon and polyester resist stretching and repeated heavy use but can feel harsher. Leather is durable and becomes more flexible as it breaks in, although it starts stiffer and requires more care.

For Olympic lifting, loop construction matters most: the strap must be secure during the pull but simple to release.

Which LUXIAOJUN strap should you choose?

The LUXIAOJUN weightlifting strap collection currently includes six models.

Model	Positioning
L30	Standard weightlifting strap available in the widest range of colours
L40	Standard weightlifting strap; current page does not list a material or functional difference from L30
L50	Standard weightlifting strap; current page does not explain how its construction differs from L30 or L40
Professional Team	Traditional Team China-style option for Olympic weightlifting
Leather	Leather option for lifters who prefer a firmer material that breaks in with use
Figure Eight	Double-stitched polyester figure-eight strap for deadlifts and heavy pulls

 

When should you not use straps?

Do not use straps for cleans. If you miss the lift, being attached to the bar makes it harder to release and can increase the risk of a wrist or arm injury. Greg Everett makes this point clearly in his Catalyst Athletics guide to weightlifting straps.

Use straps selectively in snatches, as constant use can hide weak grip strength. Beginners generally do not need them for competition lifts; the hook grip and basic hand durability come first.

Common mistakes

• Wrapping the strap in the wrong direction

• Leaving too much slack between the wrist and bar

• Using several wraps and making the bar difficult to release

• Wearing straps for every pull and neglecting grip strength

• Using straps for cleans

• Choosing figure-eight straps for fast Olympic lifts

FAQs

Should I use straps for snatches?

Use them selectively for high-volume or hang work. Regular snatch training should still be performed without them.

Can beginners use weightlifting straps?

They can use them for specific pulls, but should first develop the hook grip, grip strength and hand durability.

How tight should weightlifting straps be?

They should remove the slack between your hand and the bar without painfully cutting into the wrist. If your hand becomes numb, reset them.

Which straps are best for Olympic weightlifting?

Short open-loop Olympic straps are the most practical because they secure the grip while remaining relatively quick to release. Figure-eight straps are better reserved for deadlifts and heavy pulls.